Movement Matters

25/09/2024

Thought for today!
Muscles that are “tight” all the time should not be stretched all the time👀

Ask yourself, why is the muscle tight all the time?

There are many reasons for “tightness”, E.g. poor postural habits, chronic injury compensations, neurological conditions.🏃‍♂️🪑

In short, chronic tightness stems from lifestyle/neurological factors, while exercise-induced tightness is part of normal muscle recovery.

Each type requires a different approach for management, and relief.

Identify the cause of that “tightness“ before you go stretching. As for the type of stretching that should be done, and when? That’s for another post.

19/09/2024

Dynamic stretching is more than a warm-up—it’s essential for unlocking your running potential! 🏃‍♂️🏃‍♂️💪👍

Increases Muscle Performance:
Dynamic stretching enhances muscle activation, which helps your body generate more power, speed, and endurance for the run ahead. Research shows that active muscle preparation leads to more efficient and quicker strides.

Improves Neuromuscular Coordination:
Dynamic movements actively engage your nervous system, improving coordination between your brain and muscles. This ensures smoother, more responsive movements while running, reducing the chance of inefficient form.

Reduces Risk of Injury:
Stretching your muscles dynamically improves their elasticity and joint mobility, which is crucial in reducing the risk of muscle strains, pulls, and other injuries. Keeping your muscles flexible and active is key to injury prevention.

Enhances Range of Motion:
Dynamic stretches improve flexibility by progressively increasing your range of motion, which helps you maintain better posture and form throughout your run. Greater mobility leads to more efficient movement patterns and better performance.

Prepares Your Cardiovascular System:
Warming up with dynamic stretches gradually increases your heart rate and blood flow to the muscles. This preps your body for aerobic demands, ensuring a more comfortable and effective start to your run.

Incorporating dynamic stretching into your routine is a small change that leads to big improvements!

18/08/2024

12/08/2024

🏅 **Youth Athletes: Why Recovery is Key to Success** 🏅

Parents, coaches, and young athletes, did you know that **recovery** is just as important as training? Especially for youth athletes, balancing training with proper recovery is crucial for growth, development, and long-term success. Overtraining can lead to injuries, burnout, and even hinder performance.

🔍 5 Signs of Overtraining in Youth Athletes

1. Chronic Fatigue 😴
Constant tiredness, even after a full night’s sleep, can be a sign that the body isn’t recovering properly.

2. Decreased Performance 📉
If your child is suddenly struggling in sports or not seeing improvement, overtraining could be the cause.

3. Mood Changes 😡
Increased irritability, anxiety, or depression can result from the physical and mental strain of overtraining.

4. Frequent Injuries 🤕
Recurrent muscle strains, joint pain, or stress fractures are red flags indicating the body needs more rest and recovery.

5. Sleep Disturbances🌙
Difficulty falling asleep or staying asleep can be a sign of an overworked nervous system.

Five proven methods to assist recovery 🙌👍

1. **Prioritise Sleep** 💤
Sleep is crucial for growth and recovery. Aim for 9-11 hours per night for school-aged athletes. Consistent sleep routines improve focus, mood, and performance.

2. Schedule Rest Days 🗓️
Rest days allow muscles and joints to recover. Ensure at least one full rest day per week and avoid consecutive days of intense training.

3. Balanced Nutrition 🍽️
Proper nutrition fuels recovery. Encourage a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Post-exercise, focus on a combination of carbs and proteins to aid muscle repair.

4. Active Recovery*🚴‍♀️
Light activities like walking, swimming, or yoga on non-training days can promote blood flow and reduce muscle soreness without straining the body.

5. Hydration💧
Dehydration can impair recovery. Ensure young athletes drink enough water throughout the day, especially after training. Consider electrolyte drinks if needed, but avoid sugary alternatives at all costs!

Supporting youth athletes with proper recovery is key to keeping them healthy, happy, and motivated. Let’s help them achieve their best by making recovery a priority!

09/08/2024

Understanding Achilles Tendinopathy: Signs & Prevention

Achilles tendinopathy is a common condition that can cause persistent pain and discomfort in the back of your ankle. Recognizing the signs early and taking preventative steps can make a big difference in your recovery and overall foot health. Here’s what you need to know:

🔍 Signs & Symptoms:

1. Pain & Tenderness: Sharp or dull pain at the back of the ankle, especially during or after activity.
2. Morning Stiffness: Difficulty moving your ankle first thing in the morning.
3. Swelling: Noticeable thickening or swelling along the Achilles tendon.
4. Limited Range of Motion: Difficulty flexing the foot or pointing the toes.
5. Weakness: A sense of weakness in the ankle, especially during activities like running or jumping.

5 Ways to Prevent Achilles Tendinopathy:

1. Warm Up Properly: Always start with a proper warm-up before engaging in physical activity.

2. Stretch Regularly: Focus on calf and Achilles tendon stretches to maintain flexibility.

3. Strengthen Your Calves: Include exercises like heel raises in your routine to build calf strength.

4. Wear Supportive Footwear: Use shoes that provide appropriate support for the activity.

5. Avoid Overtraining: Gradually increase the intensity of your workouts and avoid sudden changes in activity.

Don’t ignore the pain! If you’re experiencing any of these symptoms, it’s important to consult with a physical therapist to get the right treatment plan.

Stay active, stay healthy! 💪

21/12/2023

Wishing all our clients and families a very merry Christmas, and a happy and healthy new year.
Vouchers are available if you are stuck for that last minute gift!